During cold winter months, soup is quite possibly the perfect dinner. It’s comforting, simple, and easily modified to fit your taste and the contents of your fridge. Making soup from scratch is simple and easy, once you know how to do it.

What’s also great about making soup from scratch is that you can use healthy ingredients that support your fitness goals – while leaving out ingredients that would increase the carb and calorie count of the meal.

When craving homemade soup, most of us seek out a specific soup recipe that fits into a neat category. There’s chicken noodle, minestrone, split pea, clam chowder and so on. What’s less common is the brave cook who approaches the idea of soup with an open mind, a big soup pot, and whatever ingredients they have on hand.

Today I challenge you to be this brave cook.

You’ll find that making up your own soup as you go along is one of the most rewarding and wonderful dishes you’ll ever make. Let go of the urge to measure soup ingredients out or to overthink the process. Let your hair down, get really un-technical, and have some fun.

And don’t worry, there’s a method to this madness…

1) Start with a Little Healthy Fat

First off you’ll need to find a healthy form of fat to sauté the soup ingredients in. Olive oil and coconut oil are my go-to choices. Put a couple of tablespoons in the bottom of a large soup pot and place it over medium-high heat. Don’t you dare measure. Just scoop or pour.

2) Add Aromatic Veggies

Now add some minced, aromatic veggies to the warmed oil. Choose from onions, garlic, ginger, carrots and celery. This is the perfect chance to use up that starting-to-shrivel onion at the bottom of the produce drawer in your fridge. Sauté until the veggies become tender. If you have any fresh herbs on hand, such as rosemary, thyme, sage, or marjoram feel free to mix these in now.

3) Brown Some Protein

I like a hearty serving of protein in my soup, to keep us full and fueled, so my next move is to add some protein. Ground or chopped meat needs to be nicely browned and cooked through. If you’re going for a lighter fare, then feel free to continue without adding meat.

4) Add in Liquid

Sometimes at this stage I’ll pour in a little bit of white wine into the pot to deglaze the little browned bits that tend to stick to the bottom. The wine adds another dimension of flavor, but I only do it if there’s already a bottle opened. Once the pot is deglazed, add in stock, broth, or pureed tomato in any combination you’d like.

5) Something Extra

Now’s the time to add in those extra veggies that you have on hand – ones like squash, cauliflower or sweet potatoes. You could also add in cooked beans or quinoa.

6) Season to the Max

Start with a generous grinding of sea salt and black pepper, then christen your soup with more daring spices. Give these spices a try:

Celery seed
Chili powder
Cumin
Basil
Oregano
Parsley
Fennel
Rosemary
Thyme
Sage
Paprika
White pepper
Garlic powder
Red pepper
Onion powder
Turmeric Root
Cardamon
Cinnamon (tastes wonderful with ground beef)
Dill
Taste and adjust. Be brave. More flavor is always better.

7) Let it Simmer

Bring your tasty and unique soup to a boil, and then reduce the heat to low and simmer for about an hour. Sit back and bask in the satisfaction of your amazing soup creation. Ladle a bowl for yourself and your loved ones and enjoy.

A bowl of your unique and flavorful fitness soup makes for a light and lean dinner that will go a long way toward reaching your fat loss goals. Resist the urge to serve bread with your soup and instead opt for a leafy, green salad.

Remember that an effective exercise plan is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.

Don’t Add These Ingredients

While making a light, fiber and protein packed soup is quite possible, as outline above, it’s also possible to create a soup that is high in calories, carbs, and unhealthy fats.

Here are the ingredients to NOT add to your soup, in order to stay on track with your fat loss goals:

Noodles
White Potato
Cream
Rice
Cheese
Butter

Classic Chicken Soup

Not feeling creative? No need to make up your own fitness soup recipe, I’ve got the perfect one for you here. Enjoy this lightened version of classic chicken soup with a leafy, green salad.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

3 lbs boneless, skinless chicken thigh cut into 1-inch pieces
3 Tablespoons olive oil, divided
2 yellow onions, diced
¼ teaspoon sea salt
1 Tablespoon minced garlic
2 teaspoons minced thyme
2 Tablespoons coconut flour
8 cups broth
1 cup white wine
1 sweet potato, peeled and diced
1 ½ cups celery root, peeled and diced
1 cup small green squash, chopped
3 carrots, peeled and cut into ½-inch slices
1 bay leaf
¼ cup fresh parsley, minced

Instructions

1. Preheat the oven to 300 degrees F and move a rack to the lowest position. Generously season the chicken with salt and pepper.
2. Place 1 Tablespoon of olive oil in a large soup pot over medium-high heat. Brown half of the chicken and transfer to a plate. Repeat with another Tablespoon of olive oil and the other half of the chicken. Once browned transfer the rest of the chicken to a plate.
3. Add the remaining Tablespoon of olive oil to the pot over medium high heat. Add the onions and salt. Cook, stirring often, for 5 minutes. Add the garlic and thyme and cook for 3 minutes. Add the coconut flour and brown for 2 minutes.
4. Stir in the broth and the wine. Add the sweet potato, celery root, squash, carrots and bay leaf. Add the chicken to the pot and bring to a simmer. Cover and transfer to the preheated oven for an hour. Remove the bay leaf, garnish with fresh parsley and serve warm.

Nutritional Analysis

One serving equals: 249, Fat: 10g, Sodium: 513mg, Carbs: 8g, Fiber: 2g, Sugar: 3g, Protein: 28g

Your dietician or nutritionist may be your first line of both defense and knowledge when it comes to learning how to make better food choices throughout the day. Sometimes it seems that they are telling us more and more foods we need to stay away from rather than what foods to embrace. The following are just a few things your nutritionist may want you to know that they might not bring up themselves at your appointments.

Which Diet Should I Choose?

One of the most commonly asked questions for any dietician or nutrition counselor would be the client asking which is the best diet to choose when trying to lose weight and get healthy. Well, most of them don’t feel as if one diet is really superior to the next.

Instead, they will help you find an approach that is best for your body and your nutritional needs and situation. They will also almost always advise that you stay clear of sugary sodas and processed foods.

They Don’t Want to Just Enforce the Rules

They do not like to be considered food enforcers and people who are there to tell you that your entire diet is wrong. They help people because they love food and nutrition, not because they want to make people miserable.

Nutrition counselors and dieticians can offer helpful suggestions on new ways to enjoy food and may even be able to get you to explore a little and discover new foods you may actually like. They will also teach you how to prepare these dishes in a healthier way so you can eat what you love but gain all the possible benefits and nutrients you can by modifying a few unhealthy habits you may have picked up over the years.

They Also Like the Occasional Treat

While it may seem like they can do no wrong or eat no wrong thing, they are still people and still do enjoy the occasional treat. They allow themselves the opportunity to indulge in their other favorites from time to time, but they do not allow it to affect the way they see and teach about nutrition and healthy living. In reality, it may even help them do their job better because they suddenly become more relatable because they are real people that face the same struggles and temptation that the rest of us do.

If you are interested in healthy living or the benefit of a nutrition counselor, there are always resources available to you.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Learning how to live a happier and healthier lifestyle does not have to be complicated or challenging. You can easily get started on a more nutritious path simply by making a few better decisions when it comes to your fitness, activity levels, and food choices.

The following are just a few ways you can sneak in a few healthier habits into your daily routine:

Nutrition

While it may be tempting to skip breakfast in the morning so you can have a bit more sleep, you will definitely feel it later in the day. Even if you are on limited time, it is still important to grab something to snack on, or you can even make a quick and easy smoothie in the morning to help carry you through the day until lunch.

Or you can make a simple peanut butter and jelly sandwich on whole wheat bread, eat some oatmeal, and don’t be afraid to enjoy that morning cup of coffee.

Fitness

Even if you have a busy schedule and don’t think you can find the time to dedicate to exercising every day, there are other ways you can stay active.

Even if it means parking a little further from the office so you can get in a bit more walking time, or opting to take the stairs over the elevator; these are all good ways to get in a bit more physical exercise without worrying about running out of time during the day.

Mental Health

Finally, your mental health is just as important as your physical health, so you should always find time to dedicate to yourself. Whether it is a quick meditation session before bedtime, avoiding electronics before bed, or drinking green tea while having a bubble bath to reduce stress. These are all effective ways for you to unwind and spoil yourself a little after a long day.

You can also consider joining a small group training session. You will be dedicating time to your health while also being able to socialize with other people just like yourself. Other people who are also looking for healthy living.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Avocado is so much more than just guacamole. It is a very creamy ingredient that can be used in a variety of different dishes and is both delicious and healthy. Avocados are packed full of fiber, vitamins, and minerals and can be introduced into many recipes for any meal or snack throughout the day.

Avocado Toast

Avocado toast is a very popular breakfast item these days and is incredibly simple and easy to make. Simply toast your bread and add a layer of avocado on the top. You can then season the avocado with salt and pepper, and you can even add an egg on the top for more protein. It makes a delicious, healthy, and satisfying breakfast to jump-start your day.

Southwestern Salad with Corn and Avocado

Who doesn’t love a hearty and refreshing salad for lunch? Corn, pinto beans, avocado, red onion, cilantro, olive oil, limes, a little cumin, salt, and pepper to season, on a bed of romaine lettuce is all you need to create a vibrant and hearty lunch that comes in at under 500 calories. It is delicious and filling.

Avocado and Shrimp Sushi

Sushi is always a good idea when you are looking for a light, delicious, and healthy dinner option. Mashing up avocado to create a California style sushi roll is easy and will provide you with lots of protein and fewer calories. White or brown rice, avocado, cilantro, shrimp, nori sheets, chives, and cucumbers are the basic ingredients you will need to turn the avocado into a star. Pair it with some low sodium soy sauce, and you have the perfect dinner for any occasion.

Avocado and Melon Smoothie

For a delicious dessert or even a morning snack, an avocado and melon smoothie is refreshing and filling. Simply combine avocado, melon, lime juice, fat-free milk, plain fat-free yogurt, apple juice and honey, and you will have a cool and delicious drink that will satisfy any sweet tooth.

Never forget to include regular exercise in your healthy diet and lifestyle!

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

If you love coleslaw, then this salad recipe will quickly become your new favorite. While most coleslaw recipes contain a heavy, creamy dressing this one is made with guilt-free Greek yogurt. We’ve also added in some chickpeas for the boost of protein and fiber.

Make an effort to lighten up more of your favorite recipes by employing techniques like swapping out heavy cream for Greek yogurt or swapping refined sugar for coconut palm sugar or stevia. It’s small dietary changes like that over the long haul that will ultimately make the biggest impact on your health and fitness. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

⅓ cup fat-free plain Greek yogurt
1 Tablespoon white balsamic vinegar
1 Tablespoon water
¼ teaspoon kosher salt
Freshly ground black pepper
1 (15 oz.) can low-sodium chickpeas, rinse and drained
2 ½ cups sliced packed green cabbage
2 stalks celery, thinly sliced
2 carrots, peeled with a vegetable peeler into strips or thinly sliced, or 2 cups shredded carrots

Instructions

In a medium bowl, stir together the yogurt, vinegar, water, salt, and pepper to taste. Add the chickpeas, cabbage, celery, and carrots; toss to combine.

Transfer slaw to a plastic food storage bag and chill at least 4 hours before serving; slaw keeps up to 3 days.

Nutritional Analysis

214 calories, 3g fat, 107mg sodium, 29g carbohydrate, 10g fiber, and 12g protein

If you spend some time on the internet or social media scoping out different health blogs and topics that are current, then you have probably come across the Whole30 Diet. The Whole30 is a Paleo-style diet that limits the intake of processed foods, eliminates sugar from the diet, as well as artificial sweeteners and sugar. What is the purpose? The goal is to lose weight and helping you feel better than ever.

Eliminations

To begin your journey to the Whole30, you will need to remove temptations from the home. This includes a lot of prepackaged foods including the cookies and ketchup you may have stowed away in the pantry, and you will also need to get rid of those wine bottles you have been saving.

Instead, you will want to pack your fridge and pantry with healthier alternatives like fresh fruits and vegetables, lean proteins, eggs, nuts, and healthy fats.

Overcoming the Challenge

The Whole30 is definitely going to be a challenge, but with a bit of advice and help from others, it can be easier than you think to reach your goals.

• Have one last meal before starting your thirty-day stretch
• Stray from the temptation to constantly weigh yourself throughout the thirty days
• Snack often to keep energy levels up
• Prep your meals ahead of time

Following just those few words of advice can lead you on a much better path than before. Also, when it is time to start introducing the eliminated foods back into your diet, then wine may be the best first option. It should not upset the stomach or make you feel bloated like other foods could.

Also, maintain your healthy lifestyle after the diet by maintaining a fitness and exercise routine and make healthier food choices.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

The holidays have arrived with all the high-calorie food and drinks of the season. It’s really no wonder why most of us gain weight during the next five weeks.

Sweet temptations are everywhere. Holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are somehow transformed into high-calorie dishes that will make you want to do nothing but fall asleep.

And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to fight these holiday pounds?

#1) Remember the Reason for the Season

Sure, the holidays bring indulgent foods and drinks, but friends, gatherings, and family traditions aren’t only about food. Before a party remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

Also, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.

Remember that the holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. If these issue start to wear down your will power then find the courage to address the root of your problems with solutions other than food or drink.

#2) Implement Strategies

If you want to keep your diet on track during this season of parties, you’ll need to pace yourself. Try the following strategies:

-Don’t go to parties hungry, be sure to eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat.

-Wear tight-fitting clothes around your waist so there isn’t room for expansion.

-Before and after a meal chew gum so you won’t be tempted to overindulge in appetizers and desserts.

-During a party, don’t stand right next to the food table, but keep a safe distance.

-Choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

#3) Make Wise Choices

Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts. Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

A Gift For YOU

This is the time of year that you focus in on getting something special for all the important people in your life. You put time and thought into finding that perfect gift that will make them feel loved.

But what about you?

With all that you do for others, it’s time to do something just for you.

How about the gift of a totally reshaped body in 2018? You and I both know that you deserve it. It’s your time…embrace it.

Let me be the one to make it happen. Call or email now and we’ll get started.

Meaty Comfort Chili

Cold days call for warm, hearty comfort food and, today I have the perfect recipe for you. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!

Courtesy of RealHealthyRecipes.com

Servings: 12

<3>Here’s what you need

6 oz. hot turkey Italian sausage, loose
1 yellow onion, chopped
1 cup chopped green bell pepper
1 Tablespoon garlic, minced
1 lb ground beef
1 jalapeno pepper, chopped and seeded
2 Tablespoons chili powder
2 Tablespoons coconut sugar OR honey
1 Tablespoon ground cumin
3 Tablespoons tomato paste
1 teaspoon dried oregano
½ teaspoon freshly ground black pepper
¼ teaspoon salt
2 bay leaves
1 ¼ cups Merlot or other fruity red wine
1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
2 (15oz) cans no-salt-added kidney beans, drained
Sour cream (optional garnish)
Shredded cheese (optional garnish)
Green onion (optional garnish)
Diced tomatoes (optional garnish)

Instructions

1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.

2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

Nutritional Analysis

One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein

If you eat a lot of red meat, then it is important to educate yourself on the health dangers and benefits that are associated with this kind of diet. With more information, you will be able to make a better and more informed decision about your diet, so you can continue leading a happy and healthy lifestyle.

Is it Bad to Eat Red Meat?

Some red meats are high in saturated fats, and these saturated fats can ultimately raise blood cholesterol levels. Higher levels of LDL cholesterol may also increase the risk of heart disease. However, some say there is no correlation between red meat consumption and heart disease and instead claim that lean red meat should be included in the diet.

Eating leaner red meat, opposed to meat higher in saturated fats, may actually help reduce cholesterol levels. However, you should limit the amount of lean red meat you eat per week.

Limit yourself to less than eighteen ounces per week and become mindful about the way the meat is being prepared. Avoid cooking it in extremely high heat and do not fry or broil the meat. Instead, marinate the meat ahead of time, avoid long cooking times, and don’t overcook it.

It is also best when you eat the lean red meat combined with other foods such as lentils so that you will satisfy your hunger while also receiving the calories and taste you want.

Lighter Cuts of Red Meat

To limit the number of calories you are intaking while consuming red meat, then you should opt for one of the following cuts:

• Flank steak
• Sirloin
• Top Round
• Filet Mignon

These are just a few of the lighter cuts of red meat you can get.

Bottom Line?

Red meat, as long as it is ninety percent lean, served with healthy foods such as lentils, and from one of the lighter cuts, can be beneficial to your health when eaten in moderation because it may be able to help lower cholesterol. However, be mindful of the way in which it is prepared and how much you and your family consume each week.

Also, make sure you are following an overall healthy lifestyle with plenty of fruits, vegetables, and exercise.

Call now for a risk free, complimentary session. We offer a 30-day money back guarantee on all of our packages.

Here’s a unique new salad recipe to try, that’s far from ordinary. With cabbage, green olives, chickpeas, quinoa and a lemony dressing, this salad really satisfies! It’s fantastic as a meal all on its own, or to be served with a larger meal.

There are many elements of this salad that stand out, most particularly the green olives. With a creamy feel and smooth taste, these olives are a perfect pair with the lemony dressing. Don’t be surprised if you find yourself making this salad time and time again – and sharing with your friends and family. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

1 ½ cups water
½ cup red quinoa, rinsed well
1 teaspoon salt
2 Tablespoons extra-virgin olive oil, divided
½ head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise
1 can (15 ounces) chickpeas, drained and rinsed
3 ounces pitted large green olives, such as Castelvetrano or Cerinola, halved (about ¾ cup)
1 lemon, zested and juiced
Salt and pepper to taste

Instructions

1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and ½ teaspoon salt, and return to a boil. Reduce heat to low, cover, and simmer 15 minutes. Uncover, raise heat to high, and cook until water evaporates and quinoa is dry and tender, about 5 minutes (stir frequently to prevent scorching)

2. Heat 1 Tablespoon oil, cabbage, 1 teaspoon salt in a large nonstick skillet over medium-high heat, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl.

3. Add remaining oil to skillet. Return sautéed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat. Add chickpeas, olives, and lemon zest and juice, and toss to combine. Season with salt and pepper. Enjoy!

Nutritional Analysis

107 calories, 5g fat, 401mg sodium, 12g carbohydrate, 3g fiber, and 3g protein